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PE-Exercise Physiology > Diet and Nutrition And Their Effect On Physical Performance > Flashcards

Diet and Nutrition And Their Effect On Physical Performance Flashcards

1
Q

Define carbohydrates

A

Sugars and starches stored in the body as glycogen and converted to glucose in order to file energy production

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2
Q

Where are starches and sugars stored in the body

A

Starches - stores as glycogen in the liver and muscles

Sugars - circulate in blood stream as glucose

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3
Q

What do glycogen and glucose do

A

Provide energy for aerobic and anaerobic performers

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4
Q

What are proteins essential for

A

Growth and repair of tissues and cells

Making muscle proteins

Making haemoglobin

Making enzymes, antibodies and collagen

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5
Q

What’s the role of fats

A

Insulated nerves, form cell membranes and cushion organs

Provide and energy store - they can be broken down for aerobic energy production and have twice the yields of carbohydrates

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6
Q

Define saturated fatty acids

A

A type of fat molecule, typically solid at room temp and mainly found in animal products

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7
Q

Define unsaturated fatty acids

A

A type of fat molecule that is typically liquid at room temp and found in sunflower, olive and fish oils. They can help lower cholesterol

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8
Q

Define vitamins and minerals

A

Essential organic and inorganic nutrients required for healthy body function

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9
Q

What is Calcium essential for

A

Bone health, muscle contraction, nerve transmission and blood clotting

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10
Q

What is iron essential for

A

Formation of haemoglobin, enzyme ration and the immune system

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11
Q

What is phosphorus essential for

A

Bone health and energy production

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12
Q

What are the vitamins A,D,E,K,C,B

A

A- antioxidant propertied, eye health

D-bone health, protection against cancer and heart disease

E- antioxidant properties, skin and eye health

K- blood clotting and bone health

C- skin, blood vessels and soft tissue

B- breakdown of food, haemoglobin formation, skin and eye health

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13
Q

What is fibre essential for

A

The function of the large intestine.

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14
Q

What is water essential for

A

Is essential for hydration, before, during and after exercise.

Dehydration can result in decreased in plasma volume, decreased stroke volume and increased temp and heart rate

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15
Q

Failure to consume efficient calories will have a negative impact on training and performance, what negative impact will it have

A

Muscle loss (atrophy)

Decreased intensity and duration of performance

Increased risk of fatigue, injury and illness

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16
Q

What is energy expenditure

A

The sum of basal metabolic rate, the thermic effect of food and the energy expended through physical activity

17
Q

What’s basal metabolic rate

A

The minimum amount of energy required to sustain essential physiological function at rest which can account for as much as 75% per cent of total energy expenditure

18
Q

What is thermic effect of food

A

The energy required to eat, digest, absorb and use food taken in

19
Q

What is energy intake

A

The total amount of energy from food and drinks consumed, measured in joules or calories

20
Q

Define energy balance

A

The relationship between energy intake and energy expenditure

21
Q

What does energy in>energy expenditure =

A

Weight gain

22
Q

Energy in< energy expenditure =

A

Weight loss

23
Q

Energy in= energy expenditure =

A

Weight stays the same

24
Q

What do anabolic steroids do? Are they illegal or legal? Give a practical example.

A

Synthetic derivatives of testosterone

Illegal

Used by weight lifters, body builders, sprinters

25
Q

What are the benefits and drawbacks of anabolic steroids

A

+ increased muscle mass and strength

Increased recovery

Increased intensity and duration of training

  • irritability

Mood swings

Liver damage

Heart failure

Acne

Hormonal disturbances

26
Q

What do EPO do? Are they illegal or legal? Give a practical example.

A

A hormone made naturally in the body, secreted by the kidneys

Illegal

Used by endurance athletes - Tour de France

27
Q

Benefits and drawbacks of EPO

A

+ increased rbc’s and haemoglobin count

Increased oxygen transport and aerobic capacity

Increased intensity and duration of performance

  • increased bloody viscosity

Deceased cardiac output

Increased risk of blood costs and heart disease

Decreased natural production of EPO

28
Q

What do HGH do? Are they illegal or legal? Give a practical example.

A

Synthetically episodes hgh, used in place of steroids

Illegal

Used by any type of athlete

29
Q

Benefits and drawbacks of hgh

A

+ increased muscle mass and strength

Increased fat metabolism and decreased fat mass

Increase bloody glucose

Increased recovery

Increased intensity and duration of training

-abnormal bone and muscle development

Enlargement of viral organs

Increased risk of cancer and diabetes

30
Q

What are the 3 pharmacological

A

Anabolic steroids

EPO

HGH

31
Q

What are the 3 physiological aids

A

Blood doping

IHT

cooling aids

32
Q

What does blood doping do? Are they illegal or legal? Give a practical example.

A

RBC volume increased, remove blood 4-6 weeks before then body replenishes lost RBCs

Illegal

Endurance athletes

33
Q

Benefit and drawbacks of blood doping

A

+ increased rbc therefor more haemoglobin

Increased oxygen transportation and aerobic capacity

Increased intensity and duration of performance

-increased bloody viscosity
Decreased cardiac output
Increased risk of blood clots and heart disease
Risk of transfusion of infections

34
Q

What do IHT do? Are they illegal or legal? Give a practical example.

A

Live at sea level but train under hypoxic conditions

Legal

Endurance athletes

35
Q

What are the benefits and drawbacks of IHT

A

+allows acclimatisation

+ increased rbc therefore more haemoglobin

+ increased intensity and duration before fatigue

+ increased mitochondria and buffering capacity therefore delay OBLA

  • benefits lost when IHT stops
  • may disrupt training patterns= loss of motivation
  • Hard to reach normal work rates
  • decreased immune function and increased risk of infection
  • dehydration
36
Q

What do cooking aids do? Are they illegal or legal? Give a practical example.

A

Reduce core body temp

Legal

Ice towel, ice packs, ice baths use to speed up recovery

37
Q

Benefits and drawbacks of cooking aids

A

+ reduce core body temp

+ decreased sweating, dehydration and early fatigue

+ decreased injury pain and swelling

+ increased speed of recovery and repair

+ decreased DOMS

  • difficult to perceive exercise intensity
  • ice burns and pain
  • may mask or worse injuries
  • chest pain and decreased efficiency in elderly
  • dangerous for those with heart and blood pressure problems

PE-Exercise Physiology (3 decks)

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